11.20.18 Workout of the Day

Angel and Alfredo, 515 ICT

Thanksgiving Week Schedule:

Monday-Wednesday: Regular Schedule

Thursday: 715 and 830 AM, (childcare provided at 830), 945 AM Annual Beer Mile, BYOB

Friday: 530 AM, 830 AM, 930 AM

Saturday: Regular Schedule

Teen Class Schedule:

Tuesday and Wednesday 415 PM, Thursday 830 AM

Save the Date:

Christmas Party, December 22nd at Poseidon.

CrossFit

1.Every 1:30 minutes for 5 sets complete, building

Snatch Complex 1 Snatch Pull 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch

2.“Rush Hour” On the 4:00 x 5 Rounds: 12/9 Calorie Assault Bike 9 Barbell Facing Burpees 6 Power Snatches (135/95)

Sub in 15/12 cal row or 200 m sprint

SCORE=slowest set

3. Midline: Coaches Choice

ICT

1. Conditioning

Team of 2, 30 minute AMRAP

100 m med ball relay- you go I go

20 Burpee BJ-Over (24/20) 30 Alt DB hang power snatch (35/20)

-Partition reps how feel fit-

2. 4 sets for efficiency

20 glute bridges

30 shoulder taps (lf+rt=1 rep)

:40 second hollow hold